Day: April 17, 2019

METCON

For time:

200m run
20 devil’s press 50/35
20 box jump overs 24/20
200m run
20 dumbbells hang squat cleans 50/35
20 handstand push ups
200m run
20 dumbbells shoulder to overhead 50/35
20 toes to bar
200m run
20 dumbbell snatch 50/35
20 burpee over the box 24/20
200m run

Accessory work
Shoulders of steel
Lateral dumbbells raises 3×8

Weightlifting
Snatch balance + pause bottom squat 3×5

Gymnastics
Pistol practice 5min

Core
Accumulate 1min of ring support L-sit hold